The key to living a long and healthy life is optimising your diet. Research shows specific foods can slow aging, reduce disease risk, and promote longevity. Here are the top anti-aging foods to include in your diet:

1. Blueberries -Loaded with antioxidants that protect cells from damage. Regular blueberry intake is linked to slower cognitive decline and reduced heart disease risk.
2. Leafy greens - Green veggies like kale and spinach contain compounds that help preserve brain health and reduce heart disease. Eating more greens can add years to your life.
3. Fatty fish - Salmon and sardines are rich in anti-inflammatory omega-3 fats that protect against chronic diseases of aging like Alzheimer's and heart disease.
4. Nuts and seeds - Walnuts, almonds, chia and flaxseeds are nutrition powerhouses packed with healthy fats, fiber, vitamins and minerals. Their high antioxidant content promotes longevity.
5. Olive oil - The healthy monounsaturated fats in olive oil can lower inflammation, reduce heart disease risk, and potentially protect brain function.
6. Berries - Strawberries, raspberries and blackberries are packed with disease-fighting antioxidants, vitamins, and polyphenols. Berries have been shown to delay age-related cognitive decline.
7. Avocados - Full of monounsaturated fats, potassium and vitamin E, avocados can reduce cholesterol, blood pressure and inflammation - key factors in aging and disease.
8. Tomatoes - High in the antioxidant lycopene, tomatoes can protect skin from sun damage and reduce risk of prostate, lung and stomach cancers.
9. Mushrooms - Unique compounds in mushrooms like ergothioneine help fight aging and disease. Portobellos, shiitakes and maitakes have anti-cancer and anti-inflammatory effects.
10. Pomegranates - Abundant in antioxidants, pomegranate consumption lowers inflammation, protects the heart and may even slow processes that lead to aging like mitochondrial dysfunction.

Optimising your longevity diet with anti-aging superfoods can help you live a longer, healthier life well into old age. Emphasise these top 10 age-defying foods daily.

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